Thought Record Worksheet
A structured worksheet for identifying and evaluating unhelpful thoughts.
A thought record helps you identify and evaluate unhelpful thinking patterns. Use this worksheet when you notice a strong negative emotion.
Thought Record
What happened? Where were you? Who was there?
What did you feel? Rate intensity 0-100%
What went through your mind? What's the hot thought?
What facts support this thought?
What facts contradict this thought?
What's a more balanced way to see this?
How do you feel now? Rate emotions 0-100%
Example
Situation: Gave presentation at work, stumbled over words. Emotion: Embarrassed (80%), Anxious (70%) Automatic thought: "Everyone thinks I'm incompetent" Evidence for: I did stumble on two slides Evidence against: People asked good questions, boss said "well done", nobody laughed Balanced thought: "I made some mistakes but delivered the key points. Most people probably noticed less than I did." Outcome: Embarrassed (30%), Anxious (20%)